Today we’re continuing my series on self-sabotage in weight loss and we are focusing on perfectionism another word for this is all-or-nothing thinking.

Perfectionism inhibits forward progress, and perfectionism is the enemy of consistency. When it comes to weight loss, trying to “get it right” may be holding you back in ways you haven’t even realized.

Here’s what it can sound like:

• “Now’s not a good time to start losing weight, I’m too busy, I have too much going on.”
• “I screwed up already today. I may as well just keep eating and start over tomorrow morning.”
• “This week has been a bust. I’ll start over on Monday with a clean slate.”
• “There are too many celebrations in December, I’ll start in January.”
• “There are too many vacations and social events over the summer, I’ll start in September.”

Can you see the theme here? Perfectionism leads to procrastination and misleads you into believing there will be a better time to re-start.

On today’s episode I’ll share some tools to help you overcome perfectionism, including:

• Next Best Choice
• Self-Compassion
• Psychological Flexibility
• Habit Focus

Remember, you don’t need to wait for the perfect time to start focusing on your health. Starting with today’s Next Best Choice is 100% better than not bothering until some indeterminate time in the future!

My favourite electrolyte drink right now – mix with lime flavoured sparkling water!

https://amzn.to/3NvGd9P

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today is episode 2 of the self-sabotage in weight loss series. We are talking about COMPARISON.

Comparison is something we all fall into at some point, right? Maybe you’re scrolling through Instagram, seeing transformation photos, or hearing about how someone dropped 10 pounds in a month, and suddenly, you start feeling like you’re doing something wrong. Sound familiar?

Today we talk about why comparison is so harmful, especially when it comes to your weight loss efforts, and how you can shift your focus back to your personal journey.

I see comparison show up in 2 forms:

• It’s not fair (other people don’t struggle)
• I’m not losing fast enough! (everyone else is losing faster)

Remember that your journey is your own. No one else has your exact circumstances, your body, or your life. Focus on your own progress, even if it’s slow. Progress is still progress, and it’s unique to you.

Another person’s actions don’t need to impact your choices.

And likewise, someone else’s progresses neither diminishes nor accelerates your own.

Until next time, stay focused on your progress, not perfection. You’ve got this!

National Menopause Show

https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today’s episode kicks off a multi-part series on how self-sabotage can affect weight loss. In this episode, we explore FOMO (Fear of Missing Out) and how it can derail your health goals.

1. What is FOMO?
2. FOMO Leads to Mindless Eating
3. FOMO and the Scarcity Mindset
4. FOMO Fuels the All-or-Nothing Mentality

Tools & Mindset Shifts:

• Mindful Eating: Choose in advance what meals you want to enjoy fully and mindfully.
• Retrospective Review: Ask yourself how you’ll feel afterward. This tool can help you prioritize your long-term goals over immediate gratification.
• Reframe Your Thinking: Instead of seeing skipping that extra slice of cake as deprivation, view it as an investment in your future health.
• Positive Self-Talk: Replace guilt with empowerment. Remind yourself: "I’m learning to love taking care of my body," and "I’m allowed occasional indulgences."

FOMO doesn’t have to control your health decisions. By being mindful of your thoughts and making intentional choices, you can take back control and invest in your long-term health goals. Remember, it’s about consistency, not perfection.

If you found this episode helpful, please share it with someone who might benefit. We’ll be back next week for part two of the self-sabotage series, where we’ll talk about comparison. Until then, do one thing today that supports your body and well-being.

Event Reminder:

National Menopause Show

https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets

Thanks for tuning in!

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”

Topics covered today:

1. Environmental and social triggers for overeating
2. Practical strategies to overcome overeating

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

• • Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended.
  • Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods.
  • Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural norms.
  • Habitual Overeating: Eating more than necessary out of habit, such as always finishing your plate even when you’re full.
  • Binge Eating

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

When we talk about weight loss, ideally what we are meaning is fat loss, not muscle loss. But the reality is that with all weight loss, there is a degree of muscle loss – somewhere in the range of 25-40%. I believe that instead of talking about weight loss, we should be discussing body composition – because improving body composition (decreasing fat mass, improving muscle mass) is truly what leads to improved fitness, cardiometabolic health and longevity.

Today’s episode covers all of this and more – with specific recommendations for what you can do to lose fat and maintain muscle with weight loss. I cover:

• Body composition
• Why is muscle loss a big deal
• What can we do to prevent muscle loss while working on fat loss
  • Protein intake (specific numbers to target in grams)
  • Resistance training (simple exercise prescription)
• How can we measure body composition
  • DEXA
  • InBody
  • Home measurements
• Recommendation for a great program – Muscles & Mindset

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

References

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association Amanda E. Paluch, et al. Circulation. 2024;149:e217–e23. 7 Dec 2023 https://doi.org/10.1161/CIR.0000000000001189

AHA article on resistance training https://www.ahajournals.org/doi/10.1161/CIR.0000000000001189

Systematic review https://pubmed.ncbi.nlm.nih.gov/38629387/#:~:text=Results%3A%20Six%20studies%20with%201%2C541,reduction%20were%20observed%20in%20others

Forget about juice cleanses and colonics, the BEST type of detox is a social media detox!

This week I’m turning 40. Yup, the big 4-0.

And as I’m reflecting on what I want my future to look like, it has me thinking about social media, the online world, and how I don’t want to be sucked into that anymore. I don’t want my kids falling into the addictive trap of social media when they get a little older – so I need to lead by example.

On today’s episode of the High on Life podcast, I share lessons I’ve learned from leaving social media, removing all social platforms from my phone, and the freedom on the other side.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

What new medications are coming down the pipeline in Obesity Medicine? I explore the latest and greatest in obesity pharmacotherapy with my guest today, Dr. Sean Wharton.

Dr. Wharton is one of the leading Canadian researchers in Obesity Medicine. He is co-lead author of the Canadian Obesity Guidelines and the primary author of many of the clinical trials in bariatric medicine and type 2 diabetes. We discussed what is being studied in Phase 2 and 3 clinical trials in obesity management including:

• Semaglutide (Wegovy/Ozempic)
• Tirzepatide (Mounjaro/Zepbound)
• Retatrutide (GLP1, GIP, glucagon triple analogue)
• Cagrisema (amylin/GLP1 dual analogue)
• Bimagrumab (human monoclonal antibody)
• Cannabinoid-receptor antagonists (CB1)
• Orforglipron
• Oral GLP1 peptides
• Medications taken once monthly

**A small error that Dr. Wharton wanted to correct. The Amgen molecule discussed today is a GIPR antagonist, not a glucagon antagonist.

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

FIND DR. SEAN WHARTON

Instagram @drseanwharton

Clinical Trials https://whartonmedicalclinic.com/clinical-trials/

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WORK WITH ME

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com